A well balanced diet along with alot of fruits and veggies. I used the insanity home work out program to lose alot of weight. Insanity takes dedication and is a really tough program with workouts lasting around 45 mins.

get a heart rate monitor and do some sort of walking / treadmill / bicycle etc that pushes your heart rate into "fat-burning" range. For many adults this is around 110-120 beats per minute. Start with what you are able to do and build up to at least 30 minutes a day, six days a week.

A good book is "Younger Next Year", which describes how and why all of this can help and why it's important. It helped me lose 35 lbs in six months.

Thank you guys for all positive replys. I will start INSANITY at monday and see hom much problem for me it is , and how much gain in fat burning I will get.

Another questions : what you think about chemical FAT_BURNERS like NUTREX LIPO, ANIMAL CUTS etc ?

Chemical fat burners don't work and theres no statistical evidence that they significantly help you lose fat.

If it sounds too good to be turn then it usually is. You're better off increasing your protein intake, eating lots of vegetables and cutting almost all carbs. Do cardio every day and you will see improvement very quickly! Just stick with it and the results will come. Good luck!

Thank you guys for all positive replys. I will start INSANITY at monday and see hom much problem for me it is , and how much gain in fat burning I will get.

Another questions : what you think about chemical FAT_BURNERS like NUTREX LIPO, ANIMAL CUTS etc ?

A lot of these pills aren't approved by the FDA (in the US) or other agencies in other countries and can have pretty serious side effects. A new type of pill is always coming out claiming to be even better than the last one and containing 3 billion % of natural fat burning herb X. Most are nothing more than gimmicks and a lot of people also put weight right back on after getting off the pills.

I've looked into different pills and whatnot since I too want to start losing some weight (working 70+ hours a week sitting in a chair all day and not having time to work out is a pretty good way to gain weight). Of course I would love to be able to just pop a pill and volia! the weight is gone, but I'm not willing to take the risk of causing damage to my body by injesting a pill that doesn't have clinical scientific testing of what effects it has on me not just in the short term but the long term as well. There is a reason these things always seem to get banned after a few months.

The best way, for your body and health, to lose weight is to simply eat a healthy balanced diet and do regular exercise. Use programs like Livestrong to track the calories of what you eat and how many calories you burn from working out. If the combination of your exercise/eating equals a low calorie count you'll lose weight. Look up different types of diets that can help you acheive the goals you are looking for and pick the one that best suits your lifestyle.

Some Fat Burning products like Animal Cuts and Lipo 6 work, But you really need to workout while taking them, they don't just make you burn fat just like that, Its like a booster.

I took both, I wouldn't say it will get you ripped like they say it will. The only side effects i felt from both was that it gets you edgy and your mood shifts fast. Sometimes you will feel like your having a bad day and you don't even know why. Happened to a couple of people at the gym as well, So i decided to stop taking it because it was getting in the way of my work.

I did Insanity and Insanity Asylum, right now im doing Asylum with P90X, These programs work for sure. But you really need to be strict about it and dedicated in order to get the results. Work always gets in the way of my meals, So my results would have been way better if i was able to follow everything right from A to Z. These fitness programs work like gold.

Honestly for about a month im not eating almost nothing between 6am to 4pm while im in work, then normal size dinner/supper and go to sleep. Sometimes im watching some film with wife and eating chips ( yea yea i know its disaster, but i need to have some pleasure when i quit mcdonalds, KFC and burgerking couple months ago), i dont really have time to excercise at gym - i came home at 5-6pm ate dinner/supper and then going to gym is shitty here cause at this time all the big,nobrain,no dick, peanut brain bouncers and "hood strongmans" are at the gym and trust me on they are not net at all. so i have only weekends when i rode my bicycle about 6-10 miles , doctor said that with my weight - 260lb with 6,2ft and not much muscle( i dont know US standards but in EU standards im quite a big guy in term of height and weight) running is not a good idea cause my tendons may become damaged.

I look like this :

yeah yeah i know I look like a bag fuul of fat and other feces but caring for your appearance in Europe ( not including South EU cause there is hot like hell so they are naturally fit) is not so much popular as in US.

all good pointers but you need to consider them all to develop an effective programme / diet.

- Fat burn exercises with a heart rate monitor
- eating healthy balanced meals but note your meals can be healthy BUT still result in being too many calories for that day so you won't benefit from it.
- know how many calories you need per day (BMR - basal metabolic rate) and then decide to reduce this as a target daily intake WHILST maintaining a healthy diet.
- don't over do on fruit. people scuff fruits saying to themselves they are healthy and yes they are correct BUT they all add to your calorie intake and can quickly push you over your daily allowance you set for yourself.
- drink loads of water when you are exercising. Your body uses water to transport the fat from the fat store to the blood stream.
- keep warm. If you are trying to loose weight from a particular area eg stomach but you notice it is cold to the touch then try wearing a neoprene band or something. Your body can only use fat when it becomes water soluble - it does this when the fat is warm (can't remember the exact temperature)

Some general diet pointers
- brown carbs are better eg, brown rice, sweet potato, brown pasta, brown bread. Read up on glycemic index of foods
- STAY AWAY from smoothies. Yes made from healthy fruits BUT because they have been purified 1) your body does not use any calories to break them down and 2) because they are purified they are absorbed instantly i.e. a mad rush of sugars to the blood with the excess being stored as fat
- review your fat intake and keep it healthy. You need some good fat intake.
- you can try sugar free dilute juices. (the ones you just add water too) This is a catch 22 really. Sugar free so no sugar hence no calories BUT they do have artificial sweeteners. Artificial sweeteners work against your metabolism and slow it down which can be counter productive.

How far away do yu live from work? On nice days, you could bike ride to work, which would help alot. Walking and riding instead of using your cars for short errands helps too, and is better for the car too.

Down hill skiing upwards of 20-30 days a year makes a huge difference over the winter.

And lastly don't eat anything out of a box at all. Fresh vegetables, good meat or fish. No chips, less beer, and when you want to snack, carrots, celery, etc.

Do ths, and limit your caloric intake to about 1500 a day and you'll loose some weight. Good luck. Nice side effect, you will feel alot better when you stop eating processed and junk food! The vegetable take some getting used to, but after a while you'll like them.

don't eat 2 hours b4 u sleep its plays a big role since ur catabolic when you sleep.....drink plenty of water keeps appetite down and body hydrated......RUN/WALK stop enjoying the BMW lol

A common misconception, eating before sleeping can affect your sleep quality, but has no overall effect on metabolism, as you process caloric intake the same whether you are asleep or awake. A similar misconception is that eating numerous small meals a day leads is more advantageous than more traditionally spaced meals, but the fact is that all things equal, your body does not care when you consume, rather how much you consume.

The important thing there is "all things equal." Many report that not eating before bed, or eating numerous small meals aids them in weight control because while there is not a scientific, causal relationship, it is possible that for some people a correlation exists. That is to say, eating numerous small meals can help one manage their appetite, making them less inclined to over-eat at lunch or dinner. For some people, eating before sleeping damages their sleep quality, and there is a lot out there suggesting a causal relationship between sleep deprivation and weight gain / obesity. Additionally, late snacks are often quick, higher calorie affairs, and could be the difference in hitting your target caloric intake, and over shooting it.

The main thing is to stick to whatever plan you're going to use. So make sure it's both effective and that you're willing to stay with it. Slowly eat smaller meals until they are pretty small; shrink your stomach. Basically eat like what you wanna look like; big meals = big dude and workout. Heck when i didnt have a gym downstairs i ran outside for 15 minutes, did pushups and situps at home.

A common misconception, eating before sleeping can affect your sleep quality, but has no overall effect on metabolism, as you process caloric intake the same whether you are asleep or awake. A similar misconception is that eating numerous small meals a day leads is more advantageous than more traditionally spaced meals, but the fact is that all things equal, your body does not care when you consume, rather how much you consume.

The important thing there is "all things equal." Many report that not eating before bed, or eating numerous small meals aids them in weight control because while there is not a scientific, causal relationship, it is possible that for some people a correlation exists. That is to say, eating numerous small meals can help one manage their appetite, making them less inclined to over-eat at lunch or dinner. For some people, eating before sleeping damages their sleep quality, and there is a lot out there suggesting a causal relationship between sleep deprivation and weight gain / obesity. Additionally, late snacks are often quick, higher calorie affairs, and could be the difference in hitting your target caloric intake, and over shooting it.